Gerry enjoying the powder in B.C.

Want to get the most out of your snow season? Be prepared. Join us for our first installation of our Goal Group Series as we focus on strength and conditioning for skiing and snowboarding.

What’s a Goal Group? A small group of people (4-6) working with a trainer towards a common goal.

How long is the series? Depends on the goal. For the Ski and Snowboard group, it is 4 weeks.

Here are the details for the Ski and Snowboard Goal Group:

Join Gerry Halverson for this 4 week training series designed to get you prepared for the slopes.

Gerry's workouts are geared towards increasing your power and strength while keeping you injury-free this ski and snowboard season.

This group meets for 4 weeks on Wednesdays at 6pm starting 12/1/21. In addition to the group workouts, each participant will receive a workout plan at the end of the 4 weeks.

Sessions are 12/1, 12/8, 12/15, and 12/22. Please plan to attend all 4 sessions.

Cost: $185

Sessions are limited to only 6 people, please register to hold your space.

Thanksgiving Day - Two Options!

9am and 10:30am

Our first class filled up so quick, we added a second option at 10:30am. Join us on Thanksgiving Day for a full-body workout. Get your strength-training, cardio, and stretching in before the big feast.

Classes are limited to 10 people, so you must sign up in advance.

Koa Fit is a Vaccine Verified Facility. You must show proof of vaccine to enter the studio.

This month, we are getting you ready to hit the slopes. Check back each week for exercises and stretches to help you stay safe and injury-free out on the slopes.

This whole month we are going to be playing with rotation. It sounds simple , and it is, but it is no easy. Most people who experience stiffness and lack of fluidity in their movements are lacking rotational mobility. Hang out with us all month long for new videos and for some movement motivation.

Koa Fit has been approved as a Vaccine Verified Facility through Boulder County. This allows our clients to be mask optional while working out in the studio. This program requires every person who enters the studio to show proof of vaccination.

Koa Fit's staff is 100% vaccinated. In order for us to be compliant, we will need every client to bring proof (see below) of vaccination or email it to admin@koafitusa.com. We will NOT be collecting copies of vaccination cards at this time and any emailed copies will be destroyed.

The following forms of proof will be accepted:

●  COVID-19 Vaccination Record Card (issued by the Department of Health and Human Services Centers for Disease Control & Prevention or WHO Yellow Card) which includes name of person vaccinated, type of vaccine provided, and date last dose administered); OR

●  A photo of a Vaccination Record Card as a separate document; OR

●  A photo of the individual’s Vaccination Record Card stored on a phone or electronic device; OR

●  Documentation of COVID-19 vaccination from a health care provider; OR

●  Digital record accessed through the myColorado application.

For questions or concerns, please email info@koafitusa.com. See our full policy below.

Check out the recording of this event from 9/23/21.

Join Koa Fit trainer, Gerry Halverson, for an informative workshop about BFR. Learn what it is, if it is safe for you, why it works, and the added benefits of utilizing this simple tool.

BFR or Blood Flow Restriction training is one of the simplest, most effective tools to enter to the strength training world. About a decade ago, physical therapists started using BFR as a way to get patients stronger during rehabilitation. Recently, BFR has entered the strength and fitness world as an amazing tool to build more strength, in less time, with less wear and tear on the joints.

Interested in BFR results? Click here to read the review - Effects of Blood Flow Restriction Training on Muscular Strength and Hypertrophy in Older Individuals.

This month, we are working on stretches and exercises that allow us to work with our posterior kinetic chain. We will be focusing on the lower portion of the chain - mainly the glutes, hamstrings, calves, and arches. Follow along all month long.

All month long, we will be going over moves and stretches to keep you healthy on and off your bicycle.

For this first week, we are opening up the chest and shoulders and then keeping them open by strengthening our mid back and shoulders.

This week, we are focusing on hip extension (when the leg extends behind the pelvis). We are starting with an anterior hip release so that we can open the front of the hips and then moving on to an exercise that allows us to strengthen in hip extension.

This week, we are releasing the fascia in our quads to help prevent pain around our kneecap. We are also back on our bellies, strengthening that back line and preventing the shoulders from hunching forward.

This week, we are addressing the upper body. Mobilizing and strengthening our shoulders to help prevent any numbness or tingling while riding. This also has the added benefit of keeping our necks and low backs healthy too.

In the first exercise, this non-relaxing version of a pigeon pose not only gets your hips open, but also strengthens them in your new found mobility so that they stay open.⁠

Then, move on to some bridging with a ball to help strengthen your hamstrings. Strong hamstrings help support your knees and your low back. This exercise is great because it works the hamstrings in both a concentric (muscle shortening) and eccentric (muscle lengthening) way.

This month, we are going to work on some mobility and exercises that everyone should be able to perform. These are the foundations of movement. This is a great place to start if you are just starting out with a movement program, but they are also great tests for those of you who have been moving for a while. You should be able to do all these movements before moving on to more complex movements such as deadlifts. 

For this first week, we are mobilizing the thoracic spine and learning the basics of the hinge. Having a pliable and functional thoracic spine is important in all movement. If the spine does not move properly, you will never be able to generate your full potential over power and this improper function could eventually lead to more serious injury.

We are reviewing the hinge because it is the foundational movement in everything from a pick-up to a squat and is found in multiple movements of daily life (getting in and out of a car, out of a chair, picking up things off the floor, etc.).

For our 2nd week of Foundations Month we are moving from the spine to the feet and we are going to progress our hinge to the squat.

This week, we are using a squat to help us gain some motion in our ankles. Now that you learned the proper squat last week, you can use this version to help bring some mobility to your ankles and feet. We are also going to learn how to use the hinge for our lunge. ⁠

This week, we are going after the low squat. The low squat should not just be for the privileged few. It is one of the most useful and functional positions you can utilize. From picking up heavy things, to getting up and down from the floor, the low squat is a necessity in life.

We are finishing up Foundations Month with the staple exercise of the dipping bird. We have been working all month on our hinging and strengthening our posterior chain. Now, let’s challenge it with this single leg balance move.⁠

We’ve Moved!

We have found our permanent home back on Pearl Street. Please join us at our new space at:

2100 Pearl Street, Suite C

Boulder, CO 80301

Koa Fit owner, Brenna Back was featured on June and July’s Be Well Saturdays organized by Boulder County Health. The first episode focused on trail safety and preparedness. In the 2nd, and most recent episode, Brenna talks about bringing your interval training to the outdoors. Check out the episodes below.

Episode 13

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Episode 14

For the month of June, we will be working on getting ourselves trail ready. We will post a new stretch and a new strengthening exercise each week on this page and on our Facebook and Instagram platforms. Check out our stretches and moves all month and keep yourself safe out on your adventures.

For week one, we are stretching out our quads with a standing stretch that can be done anywhere. Then we are keeping our hips (and knees) happy with a lateral hip strengthener.

This week, we are stretching our hamstrings and again, this standing stretch can be done anywhere. We are also working on a variation of a squat that helps strengthen our legs in multiple planes.

Does your low back get cranky out on the trail? Try this hinge stretch to get some relief. Then strengthen the hips and core with this banded exercise to keep your back and knees healthy as you blaze the trail.

For our final week of Trail Month, we have one, final standing stretch. This one opens up your sides which can start to feel compressed after a long day out. We are also working on our cores with a banded exercise.

While practicing in Boulder, Dr. Kaufman became aware that patients needed and wanted more than what they were receiving from traditional Western Medical healthcare. She observed that while some patients felt better with certain medications including bio-identical hormones, a large percentage continued to not feel “well” or had even more symptoms because underlying issues were not addressed. Through these observations she became passionate about functional, integrative medical care and incorporating more holistic approaches with patients. As a result, she pursued a fellowship in Functional Medicine to develop a deeper understanding of the underlying triggers that keep patients from experiencing their optimal health.

In 2019 Dr. Karen Kaufman was invited to join the Case Western Reserve School of Medicine Advisory Board. She is the first member of the board with a background in functional, and integrative medicine, in addition to being a board-certified Obstetrician/Gynecologist. The integrative, functional model has given Dr. Kaufman an entirely different perspective about how to approach a patient’s symptoms and complex medical issues.

Check out the short videos below to learn more about Dr. Kaufman’s practice or click HERE to go to her website for more information.

Boulder County moved into Level Clear on May 16. 2021. We are ecstatic to see progress in the re-opening of our city. To do our part to help ensure a successful re-opening, we are asking that you adhere to the following guidelines when coming into the studio. Thank you in advance for your patience and understanding as we navigate this process.

• At any time, you can request that your trainer wear a mask.

• For those who have been vaccinated, masks are optional.

• For those who have not been vaccinated, we ask that you wear a mask while indoors.

From Lexi Nolen, Executive Director of Boulder County Health: “We remain concerned about the unnecessary cases, hospitalizations and deaths that may result from the changing guidelines, and Boulder County Public Health continues to recommend the use of masks, social distancing and other preventive measures for the unvaccinated, especially indoors.”

Woot! Woot! It is finally here! Koa Fit’s Online Membership.

We are so excited about this addition to Koa Fit and the opportunities it will give you to get stronger, to take better care of yourself, and to improve your overall movement. We will get right to it since we know you want all the details.

What is it? Consider the membership a movement encyclopedia. Want a routine for your low back stiffness? There are 2 different options, for 2 different levels. Need some strength in your shoulders? Currently, there are 5, full routines up on the platform. The platform also has 2 core routines, a short version of Strong Balance class + tutorials so you can get the most out of class, and much more. Videos on the platform range from quick, 2-minute exercises you can do anytime to 40-minute full routines each with a different focus.

How does it work? Routines and exercises are categorized by a focus (either a skill, body area, or activity) and a level so you can pick and choose what works best for you. New routines, exercises, and/or tutorials will be added each week. For example, last week we added a Runner's Toolkit (packed with 4 routines and injury prevention guidance), a series to improve your balance, and additional exercises for your spine that you don’t get on social media. All the videos will remain on the platform, so every week you just get more options.

Who is it for? Anyone who has ever thought “I wish I knew what to do”. Whether you are looking for a post-activity stretch routine or something to help your knees, or maybe you just have 20 minutes and want to use it wisely, there is a routine for you.

What if I have questions? Great! Whether you want to ask your other community members or Brenna, you can do it all on the Community Forum. This interactive group page is part of your membership and is a place for you to ask questions, get additional insight and guidance on programs, and share your experiences. It is all on the same platform, so no need to interact with Facebook.

How much does it cost? $37.99/month gives you access to EVERYTHING. Every workout, tutorial, and even access to our community forum so you can ask questions and interact with other members.

This month, our movements and stretches are going to help us with our jumping. We will be working on dynamic movements, activation of the posterior chain (underutilized in jumping), and stability in the hips, knees, and ankles. Even if you are not planning on grabbing the jumprope for your next workout, these exercises can help you when you play tennis, hop over a creek, or any other activity that demands a combination of power and stability from the lower body.

Saturday, April 24th at 11:30am

Love to run, but sometimes it doesn't love you? Join Brenna Backe for an interactive workshop. We will start with targeted exercises to teach us proper engagement of muscles. Then we will move on to some running drills to help bring that engagement into our running stride.

Bring comfortable running shoes and dress to be outside. Workshop is limited to 6 people. Workshop Cost: $55

Healthy Shoulders with Allyson Friday, DPT

Do your shoulders not work like they used to? Let Dr. of Physical Therapy, Allyson Friday help you out with these quick videos. Learn how your breath and core create the foundation for your shoulder strength. Then learn how to integrate the whole upper body together to get and keep your shoulders happy and healthy.

Learn more about Allyson Friday at her website.

All month long we are going to explore our spines. We will start section-by-section exploring first, the thoracic spine and then, the cervical and lumbar. At the end of the month we will try moves and exercises that move the whole spine.

This month, we are working on the feet and ankles. We want to make sure you have the mobility and strength you need to keep moving like rockstars. Check back here each week as we add 2 new movements to help you get your lower leg moving.